There are levels within a health and fitness journey, and competing in bodybuilding is near the top.

By now you’ve probably been told that it’s a relatively smart idea to eat something after you lift weights. But the question is why? And what type of food? And how long after working out?

The great news is that dietary fibre can be found in an abundance of plant-based foods that have both low and high energy density per 100g. Therefore, regardless of daily caloric requirements, there are plenty of food options that can ensure fibre goals are met on the daily!

While recomping at a maintenance bodyweight is possible… it will eventually reach a point of diminishing returns. Here’s why!

Listed above are three examples of easy-to-prepare, high-protein breakfast ideas that satisfy several nutrition fundamentals, including —>

When it comes to A-listed supplements creatine is top of the list, being one of the most researched and evidence-based ergogenic aids on the market. However, for some people this white powder is still mysterious and questionable… as it often raises concerns of water retention, kidney health, dosing protocols and the like.

Bodybuilders spend months and years remaining hyper-focused on a specific goal, and will build up immense anticipation and excitement for show day. However, when they step off stage, it’s normal for heightened emotions to return to baseline and for competitors to feel slightly lost with no clear direction.

Did you know that in 2022 the Australian Bureau of Statistics recorded that 94% of Australian adults aren’t meeting their daily fruit and vegetable requirements? If you are among the few 6% that consistently enjoy your daily fruit and veg, nice work! However, what clearly needs addressing is those who aren’t meeting their daily requirements. Perhaps there are a few reasons for this including…

Going to the gym is fun, however very few people invest hours of their lives every week for months and years on end simply for the enjoyment factor. Rather, the large majority of people with health and fitness related goals are in the pursuit to BUILD MORE MUSCLE! Therefore, it can feel frustrating when someone feels they aren’t experiencing a return on investment for their time:muscle growth. There could be potentially a few reasons for this…

This is a highly competitive sport that relies on endless self-improvement. Therefore, as a competitor post-show, it’s imperative that you ask for constructive feedback and critique from judges, your coach, and trusted industry leaders who have your best interests at heart. Sometimes hearing the truth stings… but if you genuinely want to keep improving to be your best, you will take feedback on the chin and apply it.